WOD Blog

Mon, May 5 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Heather H
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

250525


(Time, Rx2, Rx3)
Rx
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars

Rx2/INTERMEDIATE
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars

Rx3/BEGINNER
For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises

Skill Work/Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.
________________________________________
Intended Stimulus
Sub-10:00 for most athletes.
Close to a 1:1 balanced time split between rowing and toes-to-bars.
Descending rep scheme to allow for high intensity as the workout progresses.

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1st8:49 Rx2Jacob Mon, May 5, 2025
2nd11:17 Rx2Sandie Mon, May 5, 2025
3rd11:33 Rx2Robyn S Mon, May 5, 2025

Jacob8:49 Rx2
Knees above hips. 20# db front rack
Sandie11:17 Rx2
Knee raises
Robyn S11:33 Rx2
Knee raises
Dasha9:40
Toes above hips
Stacey9:46
Toes above hips
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

Claudia S


12 months ago

I heard about this gym while I was in physical therapy for a shoulder impingement. I quickly learned that it is through exercise and movement that injuries heal - not through non-movement. Ginger and all the excellent coaches provide alternative

Kris Janssen


a year ago

Coach Ginger, owner of G-Theory, has literally changed my life. As a 66 year old woman, I entered Cross Fit with some trepidation. It didn't look like other gyms. There were no machines plugged into outlets and all around me were weights, barbel

Loren Schneider


3 weeks ago

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

Matthew Smith


2 months ago

I’ve been part of a handful of gyms over the years, and G Theory CrossFit has been the best! The community is amazing, and whether you’re new or experienced, you instantly feel welcomed. It honestly feels like a family, which is something Iâ€

Bradley Cavallo


a year ago

I've been doing CrossFit for about two years now and have tried out several different gyms. G-Theory is outstanding-- coaches are more attentive and knowledgeable about proper form and mobility than any other gyms I've tried. Lots of personal a